Dexter Jackson Workout


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Dexter Jackson Bodybuilder Workout Routine

Dexter Jackson Workout

Dexter "The Blade" Jackson was not the new kid on the block when he won the 2008 Mr. Olympia title; he had been competing as a professional bodybuilder for about 8 years. But nobody knows better than Dexter than that pro level bodybuilding is more than just good genetics to win the Olympia.

Below is the type of pre-contest training that Dexter Jackson would for 3 to 4 weeks before he stood onstage and defeated the reigning Mr. Olympia Champion.

Monday: Quads
Leg Extensions: 4 X 20-30 reps
Squats: 4 X 8-10 reps
Hack Squats: 4 X 8-10 reps
Leg Extensions: 3 X 10 reps

Tuesday: Chest and Calves
Bench Press: 4 X 8-10 reps
Incline D/B Press: 4 X 8-10 reps
D/B Flyes: 4 X 8-10 reps
Standing Calf Raises: 4 X 8-10 reps
Seated Calf Raises: 4 X 10-15 reps

Wednesday: Back
Lat Pull-downs: 4 X 8-10 reps
T-Bar Rowing: 4 X 8-10 reps
Barbell Deadlifts: 4 X 8-10 reps
Seated Cable Rowing: 3 X 8-10 reps

Thursday: Shoulders and Hamstrings
D/B Press: 4 X 8-10 reps
Incline Lying Side Lateral Raises: 3 X 8-10 reps
Rear Deltoid Raises: 4 X 8-10 reps
Seated Leg Curls: 5 X 10 reps superset with
Lying Leg Curls: 4 X 10 reps
Stiff-Legged Deadlifts: 4 X 10 reps

Friday: Biceps and Triceps
EZ-Bar Curls: 4 X 8-10 reps
Hammer Curls: 4 X 8-10 reps
Preacher Curls: 4 X 8-10 reps
Tri-Set with:
i) Triceps Pushdowns: 3 X 8-10 reps
ii) Dips: 3 X 8-10 reps
iii) Rope Pushdowns: 3 X 8-10 reps

Abs and Cardio Routine: Dexter does 30 minutes cardio in the morning and again in the afternoon. He will train the abs routine below three times a week.

Crunches: 3 X 50 reps
Knee-ups: 3 X 40 reps
Cable Crunches: 3 X 30 reps


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